healthy directions ontario, oct/nov 2013

CANADA’S FALLFAVOURITES

HEALTH FROMTHE HARVEST

October / November 2013

24

page 6

page 10

3 BELLY FATBUSTERS

12

18

7 BEST MEALSON A BUDGET

Ways to Stay

ForeverYoung

CarolinePearce

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

Whole Body Fitness with

70 13

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 3

OCTOBER / NOVEMBER 2013

In This Issue:

FOOD PASSIONSIgniting the Senses

12 CANADIAN FALL FAVOURITESAn Excellent Chicken Pot Pie

Quebec Tourtière

18 7 BEST MEALS ON A BUDGETA Week of Wholesome Dinners

20 WARMING AND HEARTY, VEGETARIAN ENTREÉSIndian Ratatouille with 5 Spices

Yellow Lentil Soup with Vegetables

Red Lentil & Rice Patties with Aïoli

23 HEALTH FROM THE HARVESTPumpkin Perks and Winter Squash

HEALTHY STARTSJoin the Journey to Better Health

24 3 BELLY FAT BUSTERSBlood Sugar Balance and Stress

34 THE BEST DAY STARTERSBreakfast Superfoods

6

14

20

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

4 EDITOR’S NOTE5 OUR CONTRIBUTORS29 HOT OFF THE SHELF33 COURSES GUIDE

Les Importations Herbasanté Inc. Saint-Laurent, QC Canada H4S 1W2

www.herbasante.ca1 800 446-4242

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a Kidsega

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ANTI-AGINGNutrition, Fitness and Joie de Vivre

6 70 WAYS TO BE FOREVER YOUNGNutrition and Active Living How-To

17 HYALURONIC ACIDRejuvenating the Skin and Joints

28 NOURISHING THE BRAINSupplements for the Mind

26 ALZHEIMER’S DISEASEA Naturopathic Approach

FIT FOR LIFEBe Your Best

10 CAROLINE PEARCE’S WHOLE BODY FITNESS6 Total Cardio-Burn Exercises

ECO INITIATIVESBuilding a Greener Canada

30 CANADA’S GREENEST HOSPITAL Caring for Both Patients

and the Environment

One day older than yesterday, one day younger than tomorrow. Turing 40

recently has certainly given rise to thoughts of how I would like to chart a sailing course

for the next few decades. Our health is like the wind, we tack with it, until it’s out of

our sails. Before standing still on the water, it’s essential to realize

how lifestyle habits today impact our health and quality of life in

future years.

Find a way to lose those extra pounds. Having gestational

diabetes during my last pregnancy made me aware of my

potential future risks and genetic tendencies towards diabetes.

As a result, I’m proud to say a year and a half later that I’ve

lost 20 pounds by doing what’s hard and necessary:

exercising more, as well as eating a little better and a

little less. For me walking has been fantastic for

weight loss. I enjoy the gym but frequent trips are

tough with young children. Fitness tapes helped fill

the gap to keep me moving and motivated plus

added variety.

Seek the Fountain of Youth. This edition

Naturopath Nicola Kempinska shares 70 ways to stay

forever young and offers nutrition, supplement and life-

style advice. The Fountain is found in many unexpected

places. When you sip from it’s “water of life,” the elixir

tastes different for everyone. It’s in the quest for searching

out, learning and trying new things that keeps the mind and

body spry and our youthful sense of wonder alive.

Have Time to Spare. Living in the presence and fullness of

the moment is one way to stop time to feel and be ageless. Also,

instead of counting years gone by, put some time back on the

clock for others. More than 13.3 million people (26.6 million

hands), or 47% of the population, volunteered their time through a

group or organization in 2010 (Statistics Canada). Canadians volunteered nearly 2.1

billion hours in 2010, the equivalent of nearly 1.1 million full-time jobs. With more

zoomers retiring and spending some time volunteering, there isn’t a problem in Canada

that can’t be solved from the ground up. We are dawning on a new wealth of knowledge

and expertise which can be applied to organizations, charities and a stronger Canada.

Stop Poverty for Longevity. In a country with one of the highest life expectancies

in the world, our poorest are being denied almost a decade of life. Being poor translates

into 11.4 fewer years of healthy living for men and 9.7 for women, than for those more

affluent. For context, compare the top killer in Canada, cancer, which has half the effect

on lifespan, reducing life expectancy by 2.8 years for men and 2.5 years for women.

With one in eight Canadian families experiencing food insecurity, tackling poverty

should be a top health priority – helping to solve it, a timeless legacy.

4 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

Charleen Wyman, BA Journalism, BA English

Editor, Healthy [email protected]

EDITOR’S NOTE

Healthy Directions is dedicated to

offering inspiring health and

lifestyle information to enrich

and empower your life.

October/November 2013Vol. 15 No. 5

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health and

eco news, features, recipes and more:

www.HealthyDirections.ca

Editorial:Written contributions

and photos are welcome. However, all content is subject

to editorial review.

HEALTHYDIRECTIONS

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in

Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308

Important: Always seek the opinion of your medical or naturopathic doctor before starting any

complementary health program. Any information contained herein is intended towards that purpose; thus

“Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

ONTARIOEDITION

HEALTHYDIRECTIONS

Look us up at: Healthy Directions Magazine

Forever young at heart,

ContributorsNicola Kempinska, BKin, BA, ND,

Caroline Pearce, MSc, BSc (Hons 1st),

Rose Murray and Elizabeth Baird,

Janet McKenzie, BSN, MBA, ND,

Christy Brissette, MSc, RD,

Suneeta Vaswani, Katie Chin,

Aylin Yousef, MDN, CNP, ROHP, RNCP,

Lorna R. Vanderhaeghe, MS,

Susan Janssens, BSc, ND,

Imane Lahlou, ND, Ph.D,

Caroline Bourque Wiley,

and Renita Rietz


OUR CONTRIBUTORS

nicola Kempinska, BKin, BA,

ND is a naturopath and writer who

practices family medicine with a

special interest in anti-aging and

longevity medicine, women’s

health, and pain management. She

practices out of Cedar Springs

Medical Centre in Burlington.

Lorna Vanderhaeghe, MS, Canada's

leading women's health expert has

been researching nutritional medicine

for over 30 years. With degrees in

nutrition and biochemistry, she is the

author of eleven books including: ASmart Woman’s Guide to Weight Loss.Her website: www.hormonehelp.comhas over 4,000 pages of helpful

nutrition information.

Christy Brissette is a registered

dietitian and media spokesperson

specializing in nutrition to prevent

and manage chronic diseases such

as diabetes, heart disease and

cancer. Christy develops, facilitates

and researches innovative programs

such as cooking classes and online

nutrition education. Visit:

www.ChristyBrissette.com

rose murray &

Elizabeth Baird are

the authors of Canada'sFavourite Recipes.

rose murray has been

a key player in the

Canadian food scene for

over 30 years. Rose has

helped shape Canada’s

culinary landscape since

1979.

Traditional Herbal Medicine

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The cookbook Classic Canadian Cooking, Menus for the Seasons,

published in 1974, started a career in food writing for Elizabeth

Baird. In 2013, she was appointed the Order of Canada for her

contributions to the promotion of Canada's diverse food heritage.

ANTI-AGING

Ways To Be

Forever Young

By Nicola Kempinska, BKin, BA, ND

70Inspiration to KeePYou Young1) Learn a new thing every day

2) Schedule “You Time” into your calendar each week

3) Drink more water

4) explore new music – try classical music to stimulate the brain

5) Sleep in on a Saturday morning

6) Try a meat-free day once a week

7) Trade in a coffee for a green tea

8) Wash your makeup off before bed

9) Listen to the sounds of nature for 5 minutes a day

10) Practice deep breathing when you’re driving from A to B

11) Cook with coconut oil

12) Take a cooking class

13) Sign up for a local fun-run or charity walk

14) go apple picking

15) Carve a pumpkin and bake the seeds

16) Try a new vegetable or fruit you’ve always noticed in the produce aisles – it may become your new favourite!

17) Keep a journal

18) Substitute peanut butter for a natural nut butter

19) Step out of your comfort zone

20) eat breakfast each day

21) Teach your pet a new trick

22) Start your morning with yoga

23) end your day with 3 things

you’re grateful for

24) go to a drive-in movie

25) Learn to meditate

26) Take one photo a day of

anything that makes you smile

27) Surround yourself with positive

people

28) Make a herb garden

29) Take a dog for a walk

30) Try a water fitness class

Although there has been no shortage of

sightings and claims, the “fountain of youth”

has yet to be discovered. There is no single

magical pill that delivers a long, vibrant life in a

bottle. However, we have many tools to help

slow the aging process, prevent disease, and live

vivaciously for years to come.

With more and more research being done

on anti-aging these days, it is evident that we

can’t chalk our longevity up entirely to our

genetics. We have control over a number of

factors that influence how rapidly we age, and

how our body is impacted. There are many

aspects in the way we live from day-to-day that

can positively affect the state our body and mind

is in, and the aging process is influenced

significantly by the choices we make.

NUTRITION FOR LONGEVITYAs a general rule, the more variety you

have in your diet the better when it comes to

overall health. However, the variety enjoyed

should come from whole foods rather than

processed foods. Even “healthier” processed

foods such as breads, cereals, and crackers can

actually have negative effects on health,

especially when compared to whole,

unprocessed alternatives such as brown rice or

quinoa grains. The more processed an item is,

the fewer nutrients and more chemicals it is

likely to contain, and the more inflammatory it

can be in the body. Inflammation is something

we want to avoid in order for our body systems

to function properly and for us to feel vital and

healthy each day. A wide variety of health

issues, including chronic pain, obesity, heart

disease, diabetes, skin disorders, migraines, and

hormonal imbalances are linked to

inflammation in the body. Emphasizing whole

foods, including colourful vegetables and a

selection of fruits, ensures getting potent

antioxidants and fundamental nutrients the body

needs to stay looking and feeling healthy.

Adding the proper fats into the diet is also

beneficial for disease prevention. Healthy fats

such as raw olive oil, walnuts, almonds, and

avocado can help fight heart disease,

cholesterol, diabetes, and obesity and keep the

skin glowing. Be cautious of intake of saturated

and trans fats, found predominantly in animal

meats, as these can raise cholesterol levels and

increase risk of cardiovascular disease and type-

2 diabetes.

To incorporate more healthy fats and

nourishing vegetables into the diet try having a

designated “meatless” day each week, focusing

on delicious vegan or vegetarian meals that add

variety and nutrients into your regimen. 444

Kardovite.A Tonic for Life.

www.kardovite.ca1 800 416 4474

Many people perceive

the heart to be the most

important organ in the

body, yet if you were to

ask Canadians where

they rank good circulation

as a health priority,

in most cases it would

not be very high.

A natural tonic for a healthy heartOur hearts beat 100,800 times per day for the sole purpose of circulating 5 litres of blood per minute through our bodies! Blood circulation delivers oxygen and nutrients to vital organs and tissue and also removes waste products from our body. If our hearts stop – we die. In Europe, good circulation is considered a key health priority. Are we Canadians taking our cardiovascular health for granted?

We know that a healthy heart and a strong system of blood vessels are key to good circulation and many patients have experienced the results related to poor circulation. Cold hands and feet are common symptoms, but even moderately poor circulation can lead to organ degeneration, build-up of toxins, low energy, and impaired sexual function. An article in the August 2007 edition of Rheumatology discusses mounting evidence

that vascular pathology plays a role in the initiation and/or progression of Osteoarthritis.

Kardovite was developed by pharmacist Sam Ibrahim to help both the heart and blood vessels.

Sam was educated as a pharmacist in Germany and had studied herbal medicine for 5 years as part of his training in the 1960’s. In Europe, good circulation is considered a health priority.

In 1968, Sam and his wife took a chance and immigrated to Edmonton. Sam opened his own pharmacy and unlike any other pharmacy at the time, he carried herbal medicines from Germany. People who came to the pharmacy were very curious and had many questions regarding his formulas. He explained to them that the herbs were used for coughs, kidney and bladder infections, upset stomachs and other various ailments, and he slowly persuaded his customers to try alternative ways over allopathic medicine.

Fast forward to 1999 and Sam had become a very well-known and respected Edmonton pharmacist recognized nationally for his herbal medicine expertise. That year, a man named Arlie Smith came into his pharmacy and asked Sam if he could develop a medicine for the Chelation Association of Alberta.

Some of Smith’s Chelation patients potentially required bypass operations and many of them had serious heart and circulation problems. Sam took the challenge of developing a product that would strengthen the heart and also improve circulation. He experimented for two years working with different combinations of herbal extracts at varied strengths.

In 2001 he fi nally had a perfect formula, one that benefi ts the heart, and overall good health. He called it Kardovite, a highly sophisticated formula containing 6 measured herbal extracts; Hawthorn, Garlic, Cayenne, Bilberry, Valerian, and Milk Thistle. These herbs “synergistically” work together to reduce cardiac risk factors and improve circulation.

Kardovite has proven to be very safe and has since been authorized by Health Canada both as a heart tonic and as a support to peripheral circulation. Today Sam is retired and lives in BC, and his son Farid continues his father’s work.

ASK YOUR LOCAL HEALTH

FOOD STORE TO BRING IN

KARDOVITE HEART TONIC!

“I began using a competing product in 2003 to help with my blood pressure. I switched to Kardovite six years later after hearing it recommended by a doctor on a radio show I listen to regularly. Uncorrected, my blood pressure systolic reading is 170. When I started on the competing product it dropped to 150, but after switching to Kardovite it dropped to an acceptable 130 and has stayed there ever since.”

Eleanor White, 72, Hamilton, Ontario

“I started using Kardovite for my circulatory system. I feel more energised and every time I see the doctor my blood-work results are excellent. In the past I would get periodic chest pains lasting about a week which have gone away since I’ve started using Kardovite”

Clayton Dagneau, 46, Penticton, BC

Benefi ts of KardoviteHeart Tonic:


even more inspiration. . .

31) roast a garlic bulb as an

appetizer

32) Hold the door for a stranger

33) Walk barefoot on the grass

34) Pay for the person’s coffee in

the drive-thru line behind you

35) go camping

36) use onion powder to flavour

food, instead of salt

37) Learn to Tango

38) Do a crossword puzzle

39) Foster an inner smile…

40) Catch a negative thought, and

replace it with a positive one

41) Look in the mirror and tell

yourself 3 things you love

about yourself each morning

42) Soak up the sun’s rays

(just don’t burn!)

43) Put the cellphone away in the

evenings

44) get a massage

45) eat dinner by candlelight

46) Take a bubble bath

47) Break a sweat!

48) Call an old friend

49) Write a letter to someone you

care about

50) Make a meal for someone

special

51) Learn a new language

52) Create a vision Board

53) Pick up your favourite magazine

to read

54) Curl up in front of the fire

55) Listen to uplifting music to

start your day

56) Help out a neighbour

57) Donate some of your

belongings to shelters/charity

(and purge items at the same

time!)

58) Pop popcorn on the stovetop

using full-flavour coconut oil

and sea salt

SUPPLEMENTSCoenzyme Q10 (CoQ10) – This vitamin-

like substance is found in highest

concentrations in the places where it is used

most in the body – namely the heart, liver, and

kidneys. As we age, our bodies naturally make

less CoQ10, and certain medications deplete it

as well, decreasing concentrations in the body

even further. It helps the cellular powerhouses

known as mitochondria to burn fuel more

efficiently and cleanly, decelerating the aging

process by preventing oxidative damage and

keeping the heart, liver, and kidneys healthy.

Omega-3 – Not only have omega-3 fatty

acids been shown to nourish hair, skin, and

nails, keeping you looking youthful, it also has

profound effects on the body internally. Insults

to the body including stress, poor diet, pain,

impaired digestion, environmental toxins, and

hormone imbalances can cause chronic low-

grade inflammation in the body. This low-grade

inflammation is associated with increased risk

of disease, poor physical functioning, and

mortality. Omega-3 offers natural anti-

inflammatory effects, helping with injuries and

pain, and also reducing the damaging effects of

systemic inflammation. It also promotes

healthy brain function. These fatty acids are

highly concentrated in the brain and can benefit

memory, mental performance, and behavioural

function. Omega-3’s are also beneficial for the

eyes, as the omega-3 component DHA is

thought to promote healthy macular health

within the retina, and reduce dry eye syndrome.

Vitamin B12 – This impactful nutrient is

used in the metabolism of every cell in the body

and plays a key role in the normal functioning

of the brain and nervous system. A deficiency

in B12 has been shown to cause symptoms such

as memory loss and dementia. Individuals with

Alzheimer’s disease often have low levels of

vitamin B12 when tested. Getting levels tested

can provide a baseline; so you know whether

supplementation may be of benefit to you.

EXERCISEPhysical activity is a valuable contributor

to longevity in a variety of ways. Regular

exercise increases muscle mass, lowers blood

pressure, improves cholesterol levels, lessens

mental stress, and reduces the risk of chronic

diseases of the heart and metabolic systems.

Research shows that physical activity spurs the

development of new nerve cells and increases

the synaptic connections between brain cells,

making the brain more efficient and adaptive

which leads to better performance as we age.

Exercise also has the potential to exert an anti-

inflammatory effect, and helps to detoxify the

body by engaging the lymphatic system and

inducing sweating. Mobility can also alleviate

pain in a lot of cases, and speed up injury

recovery time as long as the activities are

properly monitored by a health professional.

STRESS REDUCTIONMore and more research is emphasizing

the effects of stress on a person’s health.

Chronic psychological stress inhibits the body’s

ability to properly regulate the inflammatory

response, inflammation can promote the

development and progression of disease.

Nourish your adrenal glands – the glands

that produce your stress hormones and regulate

many other body systems – by practicing daily

forms of stress reduction. Meditation, for

example, has been shown to lower the stress

response, reduce heart attack rates, promote

focus and attentiveness, and keep you in the

present moment rather than reflecting on the

past or worrying about the future. And don’t

worry, meditation is not entirely about sitting in

silence. There are numerous types of meditation

and many accessible guided forms that can help

you learn the art in a way that resonates with

you. Another easy way to practice stress

reduction each day is to incorporate deep

breathing techniques. This can be done no

matter where you are, or what you are doing.

exercise,

reducing Stress,

Keeping the Brain

Active and Having

an Active Social

Life All Add Years

to Your Life and

Make them More

Fulfilling

I commonly recommend “Square

Breathing” to my patients. To do this, simply

follow these steps: 1) Breathe in for the count

of four, 2) Hold your breath in for the count

of four, 3) Breathe out for the count of four,

4) Hold your breath out for the count of four.

Repeat this pattern while envisioning the four

sides of a square to keep your steps on track.

Controlled breathing in this way can relieve

stress and calm your nerves by regulating the

autonomic nervous system.

Take some time for yourself, and reap

the rewards of calming the mind – it will not

take long for you to see the difference this

makes on your day-to-day life, as well as

your longevity.

KEEP YOUR BRAIN ACTIVEKeep your brain stimulated to promote

long-term health by challenging it on a

regular basis. Employ critical thinking and

challenge your mind by pursuing new

interests and stepping out of your comfort

zone on a regular basis. Take a course that

interests you, draw or paint, read a good

book, tackle the daily crossword puzzle or

Sudoku while you have your morning coffee

(or green tea!). Research shows that doing

“brainy” activities stimulates new

connections between brain cells and may

even generate new brain cells, which builds a

functional reserve against future cell loss.

KEEP ACTIVE SOCIALLYThere are strong associations between an

individual’s social networks, lower blood

pressure, and longer life expectancies.

Having an active social life does not just

mean calling on current friends and family.

There are many like-minded people looking

to get out and explore new things, or meet to

discuss current hobbies or activities.

Whether you are a fan of trying new

restaurants, making jewelry, or exercising as

a team, there are a number of organizations

and groups that would love to have you as

part of their community. Volunteering is

another great way to build a valuable social

network. Not only will you meet new people,

but you will also benefit from helping others

by devoting time to an important cause that

you feel passionate about. 3

Nicola Kempinska, BKin, BA, ND practices familymedicine in Burlington, Ontario.

59)Take a class in the art of Tai Chi

60) Clear the clutter in the home/office

61) use natural soaps and face wash

62) Knit scarves or gloves to donate to

those in need.

63) eliminate artificial sweeteners

from your life

64) Schedule mandatory vacation

getaways

65) Take in new culture

66) organize old photos into albums

67) Make a change jar to save for a

treat just for you (nothing practical

allowed!)

68) Watch an old movie to bring back

fond memories

69) Focus on health prevention rather

than treatment whenever possible

70) See a naturopathic Doctor to help

you with your specific health goals.

FIT FOR LIFE

BENT OVER Y’S targets: Back and shoulders (latissimus dorsi and deltoids)

To Perform:1) Stand with your feet together, knees bent and lean forwards keeping your back flat.

2) Hold a dumbbell (1-3kg) in each hand with your arms straight and pointing to the ground.

3) Raise both arms straight up and out in front of you to 2 and 10 o’clock positions as high as they will go whilst maintaining your forward lean position.

4) Hold and squeeze your shoulder blades together at the top of the movement for 1-2 seconds and then lower to your start position.

5) Repeat 10-20 times for 2-3 sets.

Benefits: This exercise works the muscles in your shoulders and along the length of your arms and strengthens your back for better posture and poise.

Photo Credit: Simon Howard

By Caroline Pearce, MSc, BSc (Hons 1st)

International athlete, nutritionist, fitnessconsultant and model Caroline Pearce offersthis 6 exercise total body circuittraining workout designed to burnmaximum calories and tone your body from topto toe.

1

CarolinePearce

Whole Body Fitness with

CURTSEY DIPStargets: Gluteus maximus (bottom),

Gluteus medius (side of bottom) and Quads (thighs)

To Perform:1) Stand with one foot in front of the other in acurtsey position where you back leg is positionedbehind and across your body, both feet and hipsfacing forwards.2) Keep your feet fixed and bend both knees todip your hips up and down.3) Squeeze your glutes at the top of the movementand keep your core strong throughout to avoid twisting your hips. Repeat 15 times each leg for 2sets.

Benefits:This glute focused move builds firm muscle and creates strong definition.

444

REVERSE LUNGE TO KICK targets: Gluteus maximus (bottom), Quads (thighs), core, biceps and triceps

To Perform:1) Stand with your feet hip-width apart and hold dumbells at chest height.2) Step backwards with one leg into a lunge position so your front thigh is parallel to the ground.3) Immediately push off your back leg and kick it in front of you whilst simultaneously punching the opposite arm and dumbbell out in front.4) Perform continuously on one side. Repeat 15 times each leg for 2 sets.

Benefits: Strengthens and lifts your butt whilst working your whole body and creating a great cardio burn.

2

3

CHEST FLIES IN BRIDGE POSITIONtargets: pectorals (chest) and Glutes (bottom)

Tips:Lower your arms until your elbows touch the groundbefore squeezing your chest muscles to push thedumbbells overhead. Keep your hips pressed highthroughout the exercise by squeezing your buttockstogether.

Benefits: Strengthens and lifts your bust and bum

STANDING SIDE BENDStargets: obliques (side abdominals)

Tips:Lean your body to one side until you feel astretch in the opposite side then contract yourobliques on the stretched side to return toupright. Avoid bending forwards as you loweryour body and keep both arms straightthroughout the exercise pushing each dumbbell in opposite directions.

Benefits:Banishes love handles and shapes a strong, lean waist

VAULTERS ABStargets: Central and

Lower abdominals

Tips:Tuck your knees to your chest before performing a big powerful push of yourheels to the sky. Remember to lift your hipsfrom the ground as you push upwards foroptimal lower abdominal sculpting. For aneasier option lower your legs into a bentrather than straight position. This will alsoavoid any unwanted arching of your back.

Benefits:A fun dynamicexercise forscorching fat andcreating six packabs.3

4

5 6These moves are from

Caroline’s workout DVDTotal Cardio Burn

available at Amazon.com.Follow Caroline on

twitter @carolinepearce or visit: carolinepearce.com

As we age, it becomes increasingly important to protect the health of our hearts. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall cardiovascular health. Taking Carlson award-winning Norwegian fi sh oils as part of your daily routine is another way that you can help support your cardiovascular system. Carlson Norwegian fi sh oils provide the important omega-3s, EPA & DHA. Current scientifi c research suggests EPA & DHA are important and promote cardiovascular and brain health. Carlson fi sh oils are renowned for their purity and great taste.

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As we age, it becomes increasingly important to protect the health of our hearts. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall cardiovascular health. Taking Carlson award-winning Norwegian fi sh oils as part of your daily routine is another way that you can help support your cardiovascular system. Carlson Norwegian fi sh oils provide the important omega-3s, EPA & DHA. Current scientifi c research suggests EPA & DHA are important and promote cardiovascular and brain health. Carlson fi sh oils are renowned

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FILLING4 cups (1 L) water2 cups chicken broth2 bay leaves2 sprigs thyme or 1 tsp dried 1 stalk celery with leaves,chopped5 parsley sprigs1 air-chilled whole roastingchicken, or parts 8 small carrots (1 bunch)2 medium-large potatoes 24 pearl onions , peeled

SAUCE1/3 cup butter2/3 cup all-purpose flour1/2 tsp each salt, driedthyme and freshly groundblack pepper1/2 tsp Worcestershire sauce1/4 tsp hot pepper sauce1/2 cup 18% cream1 1/2 cups frozen peas1/3 cup minced fresh parsley

PASTRY2 cups all-purpose flour1/2 tsp salt1/3 cup cold butter, cubed1/3 cup cold lard, cubed1 large egg yolk1 1/2 tsp white wine vinegarice water

EGG WASHStir together 1 large eggyolk with 2 tbsp cream, milkor water.

CANADA’S FAVOURITES

An excellentChicken Pot Pie

Excerpted from Canada’s Favourite Recipes

(Whitecap Books) by Rose Murray and Elizabeth Baird

Photo by Tracey Kusiewicz

INGREDIENTS FOR A SUNDAY DINNER


CHICKEN POT PIE FILLINGIn a large stockpot or saucepan, combine the water and

broth with the flavouring items: the bay leaves, thyme, celery

and parsley. If using a whole chicken, use kitchen shears to cut

into quarters; add the chicken to the pot, adding more water if

needed to just cover the chicken. Bring to a boil over medium

heat, skimming off any foam on the surface. Reduce the heat

and simmer, covered, until the chicken is tender, about 25

minutes. Check the breasts first and remove them if their

juices run clear, before the juices run clear in the thighs and

legs. Remove the chicken to a tray to cool.

Skim the flavouring items from the poaching broth and

discard. Peel and cut the carrots and potatoes into bite-size

chunks. Simmer, covered, in the broth until just tender, about

8 minutes. With a slotted spoon, transfer to a tray. Add the

onions to the broth; simmer, covered, until just tender, about

12 minutes. Transfer to the tray with the potatoes and carrots

and set aside. While the vegetables are cooking,

pull the skin off the chicken. Pull the meat away from the

bones and chop the meat into bite-size pieces. Return the

bones to the poaching broth and simmer gently, uncovered, for

20 minutes. Remove and discard the bones; strain the broth

into a large measuring cup or bowl. You should have about 4

1/2 cups. If less, top up with chicken broth; if more, freeze for

another dish.

SAUCEIn a large saucepan, melt the butter over medium heat.

Stir in the flour, salt, thyme and pepper. Cook, stirring, for 2

minutes. Whisk in the chicken poaching broth, about a quarter

at a time. Bring to a simmer, whisking, until the sauce thickens

and becomes smooth; simmer for 3 or 4 minutes. Stir in the

Worcestershire sauce, hot pepper sauce and cream. Let cool

while making the pastry.

PASTRYUsing a food processor or in a bowl, combine the flour

and salt. Sprinkle the butter and lard over the flour and salt.

Pulse or use a pastry blender to combine the ingredients until

the mixture is coarse and crumbly. In a measuring cup, stir

together the yolk and vinegar; add ice water to the 1/2 cup

mark. Drizzle over the crumbly mixture and pulse about 6

times or stir until the dough is ragged and blended. Turn out

onto a floured counter and press into a flat rectangular shape.

Wrap, and let rest in the refrigerator for 20 minutes.

Gently mix the chicken, potatoes, carrots, onions, peas,

parsley and sauce in a 13- x 9-inch glass baking dish. On a

floured surface, roll out the pastry to a rectangle about 1/4 inch

thick, large enough to fit over the filling without stretching and

about 1/2 inch down the four sides. Place over the filling; trim

the edges and press to the dish. Cut a few slashes down the

centre to let steam escape. Brush with the egg wash. Press the

pastry scraps together and reroll; cut out decorative shapes and

press onto the pastry. Brush the shapes with egg wash. Place

the pot pie on a large rimmed baking sheet. Bake in the centre

of a 400°f (200°c) oven until the filling is bubbling and the

pastry a lovely golden brown, about 45 minutes.3

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PASTRY INGREDIENTS5 cups (1.25 L) all-purpose flour4 tsp (20 mL) baking powder2 tsp (10 mL) salt1 package (1 lb/454 g) lard, cubed1 large egg4 tsp (20 mL) fresh lemon juice or whitevinegarice water

FILLING2 lb medium ground beef1 lb lean ground pork2 large onions, chopped1 cup chopped celery, with leaves1 cup chopped flat-leaf parsley1 1/2 cups water2 tsp dried savory1 tsp each ground cinnamon and cloves1 tsp each salt and black pepper1/2 tsp nutmeg3/4 cup large-flake rolled oats1 large egg yolk1 tbsp milk

Quebec Tourtière

PASTRYIn a large mixing bowl, whisk togeth-

er the flour, baking powder and salt. Using

a pastry blender, cut in the lard until the

mixture resembles fine crumbs. In a liquid

measuring cup, use a small whisk or fork

to combine the egg and lemon juice. Add

enough ice water to make 1 cup. Drizzle

the egg mixture slowly over the dry ingre-

dients, tossing them with a fork to make a

ragged dough that clumps together. Press

the dough into 4 equal discs, wrap individ-

ually with plastic wrap and refrigerate until

chilled, about 30 minutes.

FILLINGIn a large heavy pot, combine the

beef, pork, onions, celery, parsley, water,

savory, cinnamon, cloves, salt, pepper and

nutmeg. Bring to a boil over medium-high

heat, constantly breaking up the meat and

stirring until the meat has lost its pinkness

and is crumbly, about 15 minutes. Reduce

the heat to medium-low and simmer, cov-

ered, stirring occasionally, until the liquid

has almost evaporated, about 1 hour.

Remove from the heat; stir in the rolled

oats. Let cool.

On a floured work surface, using a

floured rolling pin, roll out 1 of the pastry

discs to a scant 1/4-inch thickness. Line a

deep 9-inch or 10-inch pie plate with pas-

try, leaving the edge untrimmed. Fill with

half of the meat mixture. Moisten the pas-

try on the rim of the pie plate with water.

Roll out a second disc of pastry and unroll

over the filling. Trim and flute edges to

seal. Repeat for the second pie. There will

be leftover pastry scraps. Reroll and cut

out decorations, fleurs de lys, for example,

and press onto the top of the glazed pies.

Brush the cutouts with glaze.

Cut steam vents in the centre of each

pie. In a cup, mix the egg yolk with the

milk and brush over the surface of both

pies. Bake in the bottom third of a 400°f

(200°c) oven until the pastry is golden and

the filling piping hot, about 40 to 50 min-

utes.

To test the hotness of the filling, insert

a pointy knife through one of the steam

vents. Let it stay for 15 seconds; remove

and feel. If the knife is piping hot and the

crust is golden brown, the tourtière is

ready.

Serve Quebec Tourtière with Fruit

Chili Sauce, known in Quebec as ketchup

aux fruits, or pickled baby beets.3

Julian Armstrong, author of A Taste of Quebec and columnist for the Montreal Gazette:

The meat pie known as tourtière is a four-century favourite in Quebec. Its name can be

traced back to the cast-iron pan of the same name brought to New France by settlers in the

17th century. Originally made with leftovers of roasted meat, usually pork, it has as many

variations as there are Quebec cooks. Beef is often used, as is veal. The basic vegetable is

the onion, but some recipes include potatoes, carrots, garlic or leeks. Bread crumbs are the

usual thickener. My pie uses rolled oats, a tradition that developed after the arrival of the

Scots on the Quebec culinary scene. Using cloves and cinnamon together is a tradition

dating from medieval cooking in Europe. Savory, Quebec’s favourite herb, and celery

leaves are tourtière regulars.

Excerpted from Canada’s Favourite

Recipes (Whitecap Books) by Rose

Murray and Elizabeth Baird

Photo by Tracey Kusiewicz


Beautiful Skin & Supple Joints

Hyaluronic Acid

Hyaluronic acid (HA or hyaluronate) is a molecule with some

important bodily responsibilities. It comprises significant portions of

connective tissues and fluids, such as the synovial fluid in knee

joints and vitreous fluid in the eyes. It is a major component of the

skin and plays key roles in wound healing. It is also involved in the

development and maintenance of tissues in the nervous system.

One of the characteristics of HA that makes it so useful in the

body is its ability to attract and hold onto molecules of water. This

ability underlies its usefulness cosmetically, when it is injected into

tissues (usually the face) to smooth wrinkles or plump up the lips.

HA is not limited to making aging skin appear more youthful,

however. It is also used to treat osteoarthritis, eye surgeries and in

treatments for cataracts, glaucoma and retinal detachment as well as

to promote the healing of wounds and skin conditions such as

eczema and “burns” from cancer treatments.

Scientists have been studying HA since its discovery by Karl

Meyer in 1934. Research which began in the 1970s led to the

development of many injectable products, initially to treat

ophthalmologic conditions, and subsequently for the treatment of

osteoarthritis. Current research is being done on other forms such as

gels (oral and topical) and tablets (oral).

Animal studies have shown benefit from oral administration.

This is important because HA is a very large molecule – usually too

large to pass from the digestive tract to the blood stream in its natural

form. The existence of these benefits suggest that digestive

processes do not mitigate the effectiveness of orally administered

HA to such a degree that an oral route of administration now

becomes practical. Certainly this may be preferable to having it

injected via needles.

BEAUTIFUL SKINAbout half of the hyaluronic acid found in the body is located

in the skin, where it helps to maintain the hydration of the skin and

supports its collagen-containing connective tissues. HA “fillers”,

such as injectable solutions containing HA have been used to restore

declining skin stores and reverse skin wrinkling since 2003 but

topical creams are now being used as well to aid the healing of

conditions such as eczema.

The hyaluronic acid that occurs naturally in our bodies lasts for

just a few days unless it is linked to or modified by other molecules.

The rate of degradation tends to increase as we age eventually

resulting in a kind of drying-out of our bodies that manifests as

wrinkly skin, among other common concerns. Topical applications

have been shown to reverse this process and have been used to

successfully treat a variety of dermatological conditions.

SUPPLE JOINTSHyaluronic acid has been researched extensively for its use as

an osteoarthritis treatment in both animals (especially race horses)

and humans. Hyaluronic acid preparations have been shown to

decrease pain and increase function in patients with osteoarthritis of

the knee. Mechanisms of therapeutic effect include restoration of

more normal synovial fluid levels with improved viscoelasticity,

effects on cartilage biosynthesis and degradation, anti-inflammatory

effects, and direct analgesic effects. Post-op pain control after knee

surgery has been found to be similar with HA to the anaesthetic

bupivacaine when injected.

SOURCES OF HYALURONIC ACIDHyaluronic acid may be derived from animal sources (rooster

combs, cow eyes) or cultured from bacteria. HA from animal

sources is usually well-tolerated because the molecule does not

change significantly among source-species but reactions to HA

preparations have occurred. Often, the reaction has more to do with

the means of administration, such as bruising or inflammation

caused by injection, but, in rare instances, it may be caused by the

hyaluronan itself.

Food sources of hyaluronic acid include fish, meat or poultry

products, especially those that contain chitin, cartilage, skin or nerve

structures, such as the combs and feet of chickens. While fruits and

vegetables do not contain HA, they do contain vitamin C, which

promotes hyaluronate production. The best food sources of vitamin

C include bitter melon, bell peppers, chilli peppers and horse radish.

Increasing consumption of these foods is a low-risk way of

increasing hyaluronate concentrations in your body. As with all

pharmaceutical drugs or natural health supplements, consult your

MD or ND before taking hyaluronic acid in supplement form.3

Janet McKenzie, BSN, MBA, ND, is a graduate of the University of theBritish Columbia School of Nursing, Queen’s School of Business and theCanadian School of Naturopathic Medicine. She has practices in Toronto,and has taught at the Canadian School of Natural Nutrition.

By Janet McKenzie, BSN, MBA, ND

ANTI-AGING


Best Meals on a Budget

By Christy Brissette, MSc, RD

Food insecurity – not having access to safe, healthy food because of financial

limitations – is a growing problem in Canada. A recent report entitled “Household Food

Insecurity in Canada” revealed that 1.6 million Canadians, nearly one in eight families,

were experiencing food insecurity in 2011.

Even more disturbing was the impact on children, with more than 1.1 million living

in a home where financial constraints made access to healthy food a constant struggle.

This equates to one in six Canadian children facing food insecurity. The long-term

impact of poor nutrition in childhood sets the stage for obesity and chronic disease later

in life.

While the root of the problem must be addressed at the policy level, there are

programs available that can provide temporary assistance or you can volunteer with. In

the meantime, here are some strategies to help stretch food budgets that don’t

compromise on taste or variety. These meals provide for one week of healthy, delicious

dinners for less than $100.

rECIpE 1: AUTUMN ROOTS AND ROAST CHICKENThis is always a warming fall meal and fills the whole home with a rich welcoming

aroma of roasting chicken, savoury and vegetables. For more nutrition add root

vegetables such as beets, yellow or red potatoes, sweet potatoes or yams, carrots,

parsnips and turnips. Use the beet greens – they are an excellent source of vitamin A, an

antioxidant that helps strengthen the immune system and protects your eyes. Add the

greens to the root vegetables during the last 15 minutes of roasting to wilt them.

Time-saving and money saving tip: Roast a large batch of root vegetables. The next

day, puree with milk or homemade chicken stock for a delicious soup. Or, make into a

pot pie or stew.

Why I love it the next day: A whole roasting chicken is the most economical way to

buy chicken – and it can be used in endless meal ideas! Add chicken to quesadillas, pasta

or rice dishes, curries, sandwiches, wraps, salads and soups for a source of protein that

will keep you feeling full longer. Use the carcass to make delicious soup stock without

the sodium, preservatives and high cost of store-bought versions.

7


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rECIpE 2: A THICK AND SPICY LENTIL SOUP This soup is well-balanced nutritionally, with lentils for protein and fibre, potatoes and

rice for carbohydrate and plenty of nutrient-rich vegetables (Try recipe Yellow Lentil Soupwith Vegetables (Toor Dal) on page 21). Try substituting brown basmati rice for extra fibre,

which will keep you satisfied and promotes healthy digestion. If you don’t like brown rice,

choose white basmati or parboiled. They’re lower on the glycemic index than other types of

white rice.

rECIpE 3: SPICY CHICKEN FAJITASThis is a quick, easy and spicy way to use up left-overs from the roast chicken. Use whole

grain wraps for this recipe and for lunches with remaining chicken.

What to add for a balanced meal: Sauté onions and green bell peppers (or other favourite

vegetable) in grapeseed oil. Heat up some frozen corn, chop cilantro (if desired), and use

canned tomatoes and jalapenos to make your own salsa. Avocado slices add a healthy dose of

heart-healthy monounsaturated fat. Stretch your chicken further by mixing with black beans

or pinto beans for added protein and fibre.

rECIpE 4: BEEF ROUND ROAST WITH SMASHThis classic pairs well with mashed potatoes, but why not try “smashed” potatoes? You’ll

get extra benefits from eating the skin of your potatoes, like double the fibre and extra

potassium, a nutrient that lowers blood pressure. Roast your potatoes and after cooling, smash

with a fork and drizzle with olive oil and herbs. Tired of potatoes? You can serve with roasted

winter squash or frozen corn as your starch choice. Serve with a side salad or steamed spinach

to balance the heaviness of the meat. Frozen spinach is less expensive than fresh and just as

nutritious.

Where to Get Help & Volunteer

Canada-Wide: • Food Banks Canada – find a food

bank tool: www.foodbankscanada.ca

• Community Food Centres Canada — offers access to emergency food plus education and skill-building programs on how to grow and cook healthy food: www.cfccanada.ca

Toronto Area: • Daily Bread Food Bank

hotline: (416) 203-0050

• FoodLink – refers callers to food programs including food banks, low cost meals, community gardens, community kitchens and programs for seniors. Hotline: (416) 392-6655

To Help Fight Hunger

• Meal Exchange – information on hunger and advocacy for food security in Canada: www.mealexchange.com

• Canada Without Poverty – raising awareness about poverty and information on what you can do to help: www.cwp-csp.ca444 page 22


EASY INDIAN COOKING

Indian ratatouille with 5 Spices (Panch Phoran Tarkari)

Serve with

Chickpeasfor AddedProtein


Excerpted fromEasy Indian

Cooking, 2nd Ed.by Suneeta

Vaswani © 2013Robert Rose Inc.

www.robertrose.caReprinted with

publisher permission.

INGREDIENTS2 dried Indian red chiles, broken in half2 bay leaves1 tsp panch phoran 2 tbsp oil1 lb eggplant, cut into (5 cm) pieces1 lb potatoes, peeled & cut into (4 cm) pieces8 oz butternut squash, cut into (5 cm) pieces2 to 3 tsp chopped green chiles 1 tbsp milk1 tsp salt or to taste1⁄2 tsp granulated sugar1 cup frozen peas

Indian Ratatouille with 5 Spices

(Panch Phoran Tarkari)

Panch phoran, the signature five-seed

blend used in Bengali food, is magical.

Versatile and easy to use, its distinctive

flavour is perfect in both Indian and non-

Indian dishes.

DIRECTIONSIn a small dish, combine red chiles, bay

leaves and panch phoran.In a large saucepan, heat oil over

medium-high heat until very hot. Stir spicesinto hot oil and sauté until seeds stoppopping, 30 to 40 seconds. Immediatelyadd eggplant, potatoes and squash and mixwell.

Add green chiles, milk, salt, sugar and3⁄4 cup (175 mL) water. When mixturecomes to a boil, reduce heat to medium.Cover and simmer until vegetables aretender, 10 to 12 minutes. Add peas andsimmer until water is absorbed, 2 to 3minutes. Serve hot with an Indian bread.

Excerpted from Easy Indian

Cooking, 2nd Ed. by Suneeta Vaswani

© 2013 Robert Rose Inc.www.robertrose.ca

YELLOW LENTIL SOUP WITH VEGETABLES

DIRECTIONSClean and pick through lentils for any

small stones and grit. Rinse several times incold water until water is fairly clear.

Drain and transfer lentils to a largesaucepan. Add 3 cups water and soak for 10minutes. Bring to a boil, uncovered, overmedium heat, skimming froth off surface.Cook, partially covered, until dal is soft andmushy, about 30 minutes. Purée in blender orusing immersion blender, or whisk vigorouslyto batter-like consistency.

Return to pan. Stir in another 3 cups waterand turmeric. Add tomato, potato, carrot,green beans, cayenne pepper and salt. Coverand return to boil over med-high heat. Reduceheat to med-low and simmer for 12-15 minutes.

Meanwhile, in a small saucepan, heat oilover med-high heat. Add cumin seeds. Sautéuntil cumin is fragrant and a shade darker,about 30 seconds. Add garlic and sauté forabout 1 minute. Add onion and cook untilgolden, about 10 minutes. Pour mixture intodal and simmer, covered, until vegetables aretender, about 5 minutes.

Place 2-3 tbsp (30-45 mL) rice in eachbowl. Top with dal and vegetable mixture.Garnish with cilantro. Serve with lemonwedges on the side.

Here’s a soul-satisfying soup

packed with vitamins and the

goodness of vegetables. Plus the

dal makes it high in protein and

fiber as well.

INGREDIENTS1 cup yellow lentils (toor dal)1 tsp turmeric1 cup chopped tomato1 cup cubed potato1 cup sliced carrot, (0.5 cm) slices8 green beans, cut into (2.5 cm) pieces1⁄4 tsp cayenne pepper1 tsp salt or to taste2 tbsp oil1 tsp cumin seeds1 tbsp chopped garlic1⁄2 cup chopped onion11⁄2 cups steamed rice1⁄3 cup cilantro, choppedLemon wedges

Serves 8


Excerpted from 300 Best Rice Cooker Recipes

by Katie Chin © 2011 RobertRose Inc. www.robertrose.ca

Makes 28 patties

Worried about saturated fat in red meat? Eye of round, top round

and bottom round roasts are all considered to be “extra lean” cuts of

beef. Choose the cut with less visible fat (marbling) and trim any

visible fat before cooking.

Why I love it the next day: Like chicken, leftover beef can be a

great protein source to add to salads, soups or over rice. Use slices in

an Asian stirfry, pot pie, stew or chili.

rECIpE 5: WHOLESOME RATATOUILLEThis recipe features brightly-coloured vegetables such as

eggplant, butternut squash and green peas. Choose a variety of colours

when possible to get the widest array of antioxidants. For example,

the purple eggplant is rich in anthocyanins, squash is packed with

beta-carotene and green peas are high in carotenoids. Serve with

chickpeas for added protein. (Try Indian Ratatouille with 5 Spices(Panch Phoran Tarkari) featured on page 20).

Why I love it the next day: The flavours of this hearty stew will

become even more developed after a day in the fridge. Make smaller

portions more filling by servings with wholegrain bread, such as roti

or pita for dipping.

rECIpE 6: SPAGETTI SQUASH PESTOThe nuts in this recipe offer heart-healthy fats and vegetarian

protein while spaghetti squash reduces the calories of this meal for

those watching their waistlines. For larger appetites, this pesto also

goes nicely with brown rice pasta or other whole grain pasta. For extra

calcium and vitamin D, especially for children, teens and older adults,

serve with a glass of low fat milk or fortified milk alternative. (TryGrain-Free Pesto Pasta page 23.)

Why I love it the next day: Leftover pasta is extra delicious the

next day – and the same is true of spaghetti squash pasta. Buy extra

nuts and reserve some for snacks, to add to morning oatmeal or as

salad toppings at lunch.

RECIPE 7: RED LENTIL AND RICE PATTIESThis recipe is a great way to use leftover lentils and rice to make

a new meal. Go green with a warm Brussels sprouts or broccoli slaw,

or give tabouli a try. Traditional tabouli contains very little cracked

wheat and is mostly parsley. Just add onions, garlic, olive oil and

lemon juice for a delicious and nutritious side dish. (Try Red Lentil &Red Rice Patties with Aïoli, left.)

Why I love it the next day: these patties have a similar texture to

falafels, and work well in a wholegrain pita with cabbage, tabouli and

tahini, or as a falafel plate served with rice or potatoes and side salad.

QUICK TIPS FOR STRETCHING THE FOOD BUDGET: • Plan your meals for the week before you get groceries.

Using a program like Eatracker can help you map out a

healthy week: www.eatracker.ca.

• Choose vegetarian meals more often. Dried beans, natural

peanut butter, frozen vegetables and seasonal produce is

less expensive than meat, fish or poultry.

• Shop the sales – bulk up on staple items like olive oil,

lentils, canned light tuna or salmon and other pantry items.

• The freezer is your friend! Buy poultry, fish and lean meat

when they go on sale and freeze for later use. 3

Christy Brissette, MSc, RD researches innovative programs, cooking classesand online nutrition education. Visit: www.ChristyBrissette.com

red Lentil & red ricePatties with Aïoli

AÏOLI2 cloves garlic, minced1⁄2 cup mayonnaise2 tsp Dijon mustard1 tsp freshly squeezed lemon juice1 tsp extra virgin olive oilSalt and black pepper

PATTIES3 tbsp extra virgin olive oil2 cloves garlic, minced1⁄2 cup finely chopped onion10 oz firm tofu, puréed3 cups cooked Bhutanese red rice, cooled11⁄2 cups cooked red lentils, cooled1⁄2 cup panko bread crumbs1 tsp ground cumin1⁄2 tsp hot pepper flakes1⁄4 cup cornstarchVegetable oil

DIRECTIONSPatties: In a medium nonstick skillet, heat olive oil over

medium heat. Sauté garlic and onion for about 3 minutes oruntil onion is softened and translucent.

In a medium bowl, combine onion mixture, tofu, rice,lentils, panko, cumin and hot pepper flakes. Sprinklecornstarch on a sheet of waxed paper or parchment paper.Form mixture into twenty-eight 11⁄2-inch (4 cm) patties. Dustboth sides of each patty with cornstarch.

In a large nonstick skillet, heat 1 tbsp. vegetable oil overmedium-high heat. Working in batches, fry patties, turningonce, for about 5 minutes per side or until golden brown onboth sides, adding oil and adjusting heat as needed betweenbatches. Serve with aïoli.

In a small bowl,whisk togethergarlic, mayonnaise,mustard, lemon juiceand oil. Season totaste with salt andpepper. Set aside.


Health from the Harvest

By Aylin Yousef, MDN, CNP, ROHP, RNCP

INGREDIENTS1 spaghetti squash, halved lengthwise and seeded3 tablespoons coconut oil, (olive oil or grapeseed oil) divided1 onion, sliced2 cups fresh baby kale4 shiitake mushrooms, sliced1 fresh clove garlic, diced 1 teaspoon red pepper flakes2-3 tablespoons prepared pesto ½ cup pine nuts (almonds or cashews)

DIRECTIONSPreheat oven to 400 degrees F (200 degrees C). Grease a

baking sheet. Place squash skin side down on prepared baking sheet.Bake until cooked through, about 1 hour. Remove from oven; cool for10 minutes. Once squash is cool enough to handle, scrape flesh intostring-like strands with a fork. Place in a bowl and set aside.

Melt 1 tablespoon of oil in a large skillet over medium-high heat.Add onion and garlic; cook and stir until the onion and garlic beginsto turn slightly translucent. Stir in kale and mushrooms; reduce heatto medium low.

Stir in squash, remaining 2 tablespoons coconut oil, sea salt andred pepper flakes; cook for 2 minutes. Remove from stove and placesquash mixture in a large bowl. Stir pesto into the squash mixture andthen add the pine nuts.

PUMPKIN IS A PRIME HARVEST PICKPumpkin is sweet in flavor and packed with vital essential

nutrients for good health. Pumpkin contains calcium, iron,

magnesium, phosphorus, potassium, sodium, zinc, copper,

manganese, vitamin C, vitamin B6, vitamin E, vitamin B1

(thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin),

pantothenic acid, fiber, folate and small amounts of lipids and

amino acids. It also contains phytochemicals. Pumpkin seeds

contain a rich source of protein, vitamin E, iron and vitamin B6.

The rich nutrient content in pumpkin helps to protect the body

against cancers, cataracts, infection, and heart disease and helps to

support healthy blood pressure and proper fluid balance.

Choose a pumpkin with a rich orange color and that are free

of any blemishes and soft spots. Pumpkin can be stored in a cool

dry place for up to a month or it can be refrigerated, keeping in

mind that this speeds the ripening process. Pumpkin can be

steamed, cooked and baked. It makes for a great side dish, in a

salad, soup, vegetable mix and pie!

THE MANY WONDERS OF WINTER SQUASHWinter Squash (acorn, banana, butternut, spaghetti) comes in

a range of colors and shapes, each providing a different flavor and

texture. It has the ability to grow large and the longer it remains

on the vines the sweeter it becomes. Winter squash provides

essential nutrients such as calcium, iron, magnesium, phosphorus,

potassium, sodium, zinc, copper, manganese, vitamin C, vitamin

B6 (pyridoxine), vitamin B1 (thiamine), vitamin B2 (riboflavin),

vitamin B3 (niacin), vitamin B5 (pantothenic acid), small

amounts of lipids and amino acids and a rich source of the

phytochemicals alpha-carotene, beta carotene and lutein.

Consuming winter squash a few times a week can help

reduce the risk cataracts and help maintain healthy eyesight. It can

also help reduce the risk of lung cancer especially for smokers and

for those who are exposed to secondhand smoke. The rich

nutritional content found in winter squash can help to protect the

body from infections, cancer, stroke, heart disease and helps to

maintain a healthy fluid electrolyte balance.

Pick a winter squash that is somewhat heavy, smooth and free of

any blemishes or cuts. It does not require refrigeration and can be kept

up to 3 months in a cool and dry place. Winter squash can be steamed,

baked and cooked. It can be used as a side or main dish, in a salad, soup

and/or along with other vegetables! 3

Aylin Yousef, MDN, CNP, ROHP, RNCP is a registered nutritionist. To make an appointment call 416-707-3733 or e-mail: [email protected]

GRAIN-FREE PESTO PASTA


If there is one thing that is the bane of a good figure and vibrant

health, it is belly fat. I am talking about that stubborn extra roll

around the middle that does not seem to disappear, no matter how

swift your metabolism, how much you exercise or how many sit ups

you do. For some people, belly weight means the dreaded “muffin

top” that escapes over the top of your jeans. For others, abdominal

weight gain results in a clear round, apple shape. The fat in those

love handles also contribute to increased blood triglyceride levels,

inflammation and insulin resistance. Carrying extra weight around

the middle increases the risk of heart disease, cancers and diabetes.

So why do we gain belly weight? Why do men develop a beer

belly and breasts and why do women suffer with rolls of belly fat

they can’t budge? Our hormones are the short answer. Throughout

life, hormones regulate everything from bone strength, to heart beat

to how quickly food is utilized by the body. Insulin is the main

hormone contributing to belly fat. When you eat, sugar levels

increase in your blood. Insulin is produced by the pancreas to push

blood sugar into your cells where it is burned up and this action

decreases your blood levels of sugar. The more sugar in your blood,

from eating high-carbohydrate, high-sugar, low-protein foods, the

more insulin that the pancreas must produce. Eventually, however,

your cells can become resistant to insulin, resulting in excess insulin

in the blood and elevated blood sugar that isn’t pushed into the cells.

Insulin resistance is a pre-diabetic condition which causes belly fat

weight gain. Skin tags are a common early sign of pre-diabetes due

to elevated insulin and blood sugar. Weight gain, obesity, type-2

diabetes and elevated cholesterol, and triglycerides ultimately result

if elevated blood sugar is not controlled.

INSULIN-TESTOSTERONE CONNECTIONIn women, when insulin levels become high, it also causes in

increase in male hormones, particularly testosterone. When insulin

and testosterone are elevated, women develop hormone-related

conditions like acne, male-pattern facial hair growth (e.g. hair above

the lip), infertility, and polycystic ovarian syndrome (PCOS).

In men, elevated insulin causes testosterone to convert to

estrogens (which results in a beer belly and breasts) and also the

conversion of testosterone to DHT, a harmful male hormone

associated with prostate cancer and hair loss.

STEP 1: NORMALIZE BLOOD SUGARTo normalize blood sugar and insulin we have to modify the

way we eat. Start by eating protein the size of the palm of your hand

at every meal. Breakfast should consist of an egg, a chicken breast

(skin removed), a steak, a protein shake or protein powder in organic

yogurt. By eating protein at breakfast we can boost our fat burning

furnace also known as our metabolism. And this increase in

metabolism will last 4 to 5 hours after eating a protein breakfast.

Get rid of the white foods in your diet. No more white rice,

white pasta, white potatoes, white bread and white sugar. Replace

these with brown rice, whole grain pasta and yams for example. And

when you have pasta there should be a small amount of pasta on the

plate and the sauce should be full of veggies and meat. If you want

to lose that weight fast – eliminate consumption of white foods

altogether. Clean out your cupboards and head to the grocery store

for all the foods that are going to aid weight loss. Eat some protein

every three hours. And remember if you have an alcoholic beverage

that it is like eating a piece of cheesecake. Switch the butter and

margarine in your diet to extra virgin olive oil and coconut butter -

both are great fat burners.

Lunch and dinner should include a piece of protein and plenty

of dark green veggies. Have no more than one serving of fruit a day

and that should be dark coloured berries – these are low on the

glycemic index. No fruit juices they completely disrupt blood sugar.

If you are at a party with a buffet make sure you only head to

the section with the veggies and protein. Don’t even think of heading

to the Nanaimo bars. Put sparkling water in your glass as soon as

you arrive. It takes 10 days to change your eating patterns; so, don’t

give up. Once you hit ten days the diet changes will become part of

the way you want to eat.

3Belly Fat Busters

By Lorna R. Vanderhaeghe, MS


STEP 2: BUST BELLY FAT FASTTo bust belly fat faster we not only need to change our diet

but add some powerful nutrients to aid weight loss. Normalizing

insulin and blood sugar, and thereby weight loss, just got easier.

A unique, well-researched ingredient called chirositol has been

involved in more than 30 published studies at Virginia Medical

School over the past 25 years. Research on chirositol,

(pronounced kur-au-sit-ol) has shown excellent results for

weight loss, especially belly fat weight loss, and in the treatment

of insulin resistant conditions like type 2 diabetes, metabolic

syndrome and PCOS. Chirositol stimulates insulin activity,

helping to regulate blood sugar levels and pushes sugar into the

cells where it is supposed to be (not leaving it in the blood),

which in turn helps to aid weight loss. It acts like insulin in this

action. Due to chirositol’s ability to improve the action of

insulin, it thereby reduces the high testosterone seen in women

with elevated insulin and improves conditions such as excessive

weight gain around the middle and male facial hair growth in

women. It does not reduce testosterone levels in men but

regulates insulin to maintain healthy testosterone levels that do

not convert to estrogen and DHT. But where chirositol really

shines is in busting belly fat in both men and women. Combine

Chirositol with other weight loss supplements like CLA and

green tea extract and watch that belly fat disappear.

STEP 3: REDUCE STRESS TO MELT FAT AWAYWhen under constant stress, the adrenal glands pump out a

hormone called cortisol to help you deal with the stressors you

are facing. Just as insulin resistance promotes weight gain, so

does chronic stress because it triggers the adrenal glands to

produce cortisol. Elevated cortisol is associated with elevating

insulin, blood sugar problems, fat accumulation, poor immunity,

infertility and more. Cortisol also causes our fat cells to change

structure and become resistant to fat loss. In short, cortisol makes

our fat cell door slam shut and not let the fat out even when we

reduce calories and exercise. For these reasons, it is imperative

to reduce stressors and support the adrenals too.

Walking is one of the best exercises for weight loss. Deep

breathing exercises also aid weight loss. Get eight hours of sleep

every night and try to sleep until 7:30 in the morning. Just say

"no" when you have too much to accomplish in one day. Share

the household workload with family. Smile. It is impossible to be

stressed if you smile. Get help in dealing with grief. The loss of

a loved one, a divorce, or the loss of a job all produce grief.

Immune suppression is the result when grief is not dealt with.

Adrenal support nutrients like ashwagandha, rhodiola, suma, and

schizandra berries work to normalize adrenal function. Weight

loss is effortless when you find the missing key. Simply eating

protein and green vegetables combined with stress reduction and

the addition of chirositol will have that weight falling off

effortlessly.3

Lorna Vanderhaeghe, is Canada’s leading women’s natural healthexpert and has been researching nutritional medicine for over 25 years.With degrees in nutrition and biochemistry, she is the author of elevenbooks including A Smart Woman’s Guide to Weight Loss and A SmartWoman’s Guide to Hormones. Visit www.hormonehelp.com and sign upfor her free monthly eletter.

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NATUROPATHY

Treatment and Prevention for

Alzheimer’sDisease

By Susan Janssens, BSc, ND

A German physician by the name Alois Alzheimer first noted

Alzheimer’s disease in 1907 in a relatively young woman who was

suffering from memory loss, language problems, and unpredictable

behavior. Even to this day, we do not fully understand what causes

Alzheimer’s disease, but it is likely a mix of genetic, environmental,

and lifestyle factors. Researchers discovered a gene called apo E in

the 1990’s linked to Alzheimer’s, if you carry two copies of one of

the types called E-4 you may have a greater than 90% chance of

having Alzheimer’s by age 80. The best genetic fate you can have is

to carry two copies of the E-2 version of the gene which is

considered protective. Another hypothesis relates to the genetic

mutation of your mitochondria or “batteries” of your neurons

resulting in too little usable energy.

Yet another theory is that the brain cells die due to a lack of

nerve growth factor or other hormones. Regardless of genetic

predisposition, onset of Alzheimer’s is influenced by a variety of

negative factors such as stress, head injury, heavy metals like

aluminum, certain types of viruses, pesticides, herbicides,

environmental and industrial pollutants. Some experts believe your

own immune system is the culprit by producing anti-bodies that

attack brain cells. Though, mostly considered a disease that effects

people after 60, early-onset Alzheimer’s will show up 5% of the time

beginning at age 30. Alzheimer’s is the third-most-common cause

of death after cardiovascular disease and cancer in first world

countries.

Although memory loss is the keynote symptom of Alzheimer’s

the ability for abstract thought declines as well as judgement.

Emotional and personality changes occur as the disease progresses.

Three biological changes occur with Alzheimer’s; the first being

neurofibrillary tangles where the tubes and filaments that provide

structure, support and nutrients in nerve cells become bunched-up

eventually killing the cell. The second, is the accumulation of clots

of dead cellular material called senile plaques which also interfere

with cellular function causing eventual death of the nerve cell. As the

brain cells continue to die the brain shrinks and changes shape. The

third change is the eventual decrease of up to 90% of the

neurotransmitter Acetylcholine, the primary “memory”

neurotransmitter.

Dharma Khalsa, MD is a leading researcher on Alzheimer’s and

brain rejuvenation. He has spent many years researching and

developing a program that is having remarkable success. He has

found that utilizing the following basic elements can reverse,

revitalize and regenerate age-associated memory loss:


Find a Natural

Health Expert

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Health Expert

Seeking New Clients for Your Practice? Make a booking in our Naturopath Listing Guide.

Call 1-877-276-1849 or e-mail:[email protected]

Dietitians

Naturopaths

OTTAWAEllen Simone, BPHE, HD, ND

Family Practice: Women's Health, Pediatrics,Mental/Emotional Health, Homeopathy

Alta Vista Chiropractic & Massage Clinic1690 Bank St. / Call:(613)731-5775

Somerset Health and Wellness Centre190 Somerset St. West / Call:(613)627-3880

www.drellensimone.com

Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a

broad range of natural therapies.

Dietitians are experts in food and nutritionand advise people on what to eat in order to

lead a healthy lifestyle or achieve a specific health-related goal. Registered

Dietitians (RD) earn a bachelor's degree.

MISSISSAUGA & ETOBICOKE (Border)Ian Koo, BSc, ND

1891 Rathburn Rd. East

Dermatology & GastrointestinalHealth,Weight Loss, Arthritis

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Call: (905) 290-0850

TORONTO

Christy Brissette, RD, MSc Media & Research Dietitian

[email protected]

www.ChristyBrissette.com

Call: (416) 602-6800

NUTRITIONAL THERAPYHe recommends a low-fat, nutrient dense balanced diet, making sure to

avoid low-blood sugar, and to reduce caloric intake.

STRESS MANAGEMENT It has been proven that high levels of the stress hormone cortisol

damages brain cells.

EXERCISE THERAPYExercise increases the removal of waste and replenishes brain cells with

oxygen and nutrition.

SUPPLEMENTSRestore Acetylcholine by supplementing with phosphatidyl choline

found in lecithin about 10,000-12,000 mg per day. Chlorophyll based “green

drinks such as blue-green algae, wheatgrass, barley grass, spirullina,

chlorella, will supply 2,000mg lecithin as well as essential amino acids,

peptides and micronutrients. To potentiate acetylcholine production take

1,000mg vitamin C three times daily, 100mg B5, and a good multi-vitamin.

MIND/BODY EXERCISEThis includes: meditation, breathing practices, brain exercises like

solving “brain teasers”, crossword puzzles and reading.

DRUG THERAPY WHEN NEEDEDPrescription drugs used for mild to moderate Alzheimer’s help by

improving the ability of impaired nerve endings to transmit messages from

one nerve cell to another. Some are used for moderate to severe symptoms

and work by blocking the neurotransmitter glutamate, which leaks out of

nerve cell in advanced Alzheimer’s, from being reabsorbed into nerve cells

and damaging them.

ON THE HORIZONThe University of Ulster in Ireland, is researching a hormone called

GLP-1 and drugs that mimic it. In their preclinical studies of Alzheimer's

disease and other neurodegenerative disorders, GLP-1 has shown

“impressive neuroprotective and anti-inflammatory effects” resulting in

reduced amyloid plaques and memory loss.

Patricia Kane, PhD, Director of the NeuroLipid Research Foundation

has been researching and developing a protocol utilizing intravenous

phosphatidyl choline, reduced glutathione and an oral/nutritional program.

Kane has claimed that this protocol "successfully reverses" ALS and has

improved symptoms connected with other neurological problems, such as

Alzheimer's disease.

In my clinical practice, I have utilized many of the therapies discussed

in this article for my clients with documentable success based upon the

improved scores of a Standardized Alzheimer's Disease Assessment Scale

performed by their physician. I believe our brains, given the chance have

remarkable abilities to heal! As long as we identify and remove any

blockages causing the disease and then make sure we replenish and repair any

damage that has occurred through healthy living choices.3

Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years,and is a leader in her field in Calgary, specializing in chronic disease, mood disordersand women’s health. For more information please go to www.IHConline.ca.

BURLINGTONnicola Kempinska, BKin, ND

Cedar Springs Medical Centre

Family practice, Anti-aging andlongevity medicine, women’s

health, pain managementCall: (905) 333-9799


BRAIN HEALTH

Our brain's balance is a key parameter for our health and well-

being. Everyone is aware that breathing, eating, as well as our

environment, lifestyle and emotions are involved in the neurological

processes. In recent years, scientific research has given us the

possibility to better understand the fascinating world of the brain.

Studies have opened new avenues and revealed the major impact

nutrients and micronutrients have on cognitive functions, memory,

concentration and on neuron oxidization and degeneration prevention.

In a context where our nervous system is increasingly solicited in

everyday life, here are some of my favorite nutritional supplements

which contribute to the protection and smooth functioning of the most

complex organ of the human body.

Nourish and Protect the Brain to

Connect theStars of the Mind

By Imane Lahlou, ND, Ph.D

CITICOLINECiticoline protects and regenerates brain tissue and increases

cellular synthesis and energy. It also favors the production of

acetylcholine (memorization, concentration, attention and muscle

coordination) and modulates the transmission of dopamine

(coordination, mood and well-being) and of norepinephrine

(vivacity, mood and fullness sensation).

VINPOCETINEVinpocetine increases the synthesis of many

neurotransmitters and improves blood flow and oxygen usage in

the brain. It also reduces platelet aggregation, prevents

oxidization and protects the brain from damage linked to

exotoxins like glutamate.

GLUTAMINEGlutamine is an amino acid precursory to GABA, a

neurotransmitter that regulates the speed of transmission of

nervous messages and favors peace and concentration.

I often compare the brain to a galaxy composed of more than

100 billion stars. These shining dots constitute the neurons that

communicate between themselves and transfer information

specific to each of our body's cells. The brain is the conductor that

allows the unity of all the metabolic functions. It is also a

magician, transforming our thoughts into motion and our

passions into creation.3

Courtesy of Virage Santé. Virage Santé has recently releasedNeurocomplex, a nutritional supplement that contains six of the pillarsthat are usually recommended for the brain (omega-3 fatty acid, Bvitamins, ginseng, gingko biloba and coenzyme Q10) and lesser knownspecific compounds: citicoline, vinpocetine and glutamine.

Imane Lahlou, N.D., Ph.D is a global health therapist, author of “LePlaisir et la Santé dans la même assiette, Éditions Du Sommet”and speaker.


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They’re built to care. By the very nature of their main

function, hospitals across the country have been designed to

help doctors, nurses and other medical professionals help sick

or injured patients mend.

But Canada’s newest hospital adds a new element of caring

through its innovative design. The Niagara Health System’s

(NHS) recently opened hospital in St. Catharines, Ont. cares for

the environment at the same time as it tends to patients.

The 980,805-square-foot hospital, which opened its doors

at the end of March, is one of the first hospitals in Ontario to

achieve certification under the LEED (Leadership in Energy

and Environmental Design) Green Building Rating System.

“As an organization dedicated to providing care, it's

important to us that we take these steps to care for the

environment and reduce our impact as much as possible,” says

Greg Kuzmenko, Regional Director of Facility Management at

the NHS. “Not only is this the responsible way to design and

operate the new building environmentally, but also it will

decrease operating costs over time.”

Innovative Design ReducesEnvironmental Impact at

Canada’s newestgreen Hospital

By Caroline Bourque Wiley

GREEN INITIATIVES

above: Greg Kuzmenko, Regional Director of FacilityManagement at the Niagara Health System, basks in some of theplentiful natural light that fills the new NHS hospital in St.Catharines. Every patient room and most treatment areas in thefacility are equipped with high-efficiency thermal windows.


Designed by renowned Silver Thomas Hanley Architects of

Australia and Bregman + Hamann Architects of Canada, the new St.

Catharines Site has set an ambitious target of dramatically reducing

energy costs through numerous conservation measures, such as its

high-performance building exterior, ventilation air/heat recovery on

most of the outdoor air, high-efficiency boilers and chillers, low-

flow service water fixtures, efficient lighting design and the

extensive use of natural light throughout the building.

“By using less energy and water, LEED-certified buildings

reduce greenhouse gas emissions and contribute to a healthier

environment for patients, staff and the wider community,” says

Kuzmenko. “This also helps reduce the hospital’s operating costs,

which benefits the entire healthcare system.”

ENERGY SAVINGSIt takes vast amounts of energy to power hospitals — especially

ones that were built decades ago, such as the two antiquated

buildings the new St. Catharines hospital has replaced.

The NHS expects power-saving design features of the new site

to cut its energy consumption by as much as 29% compared to a

standard hospital of a similar size.

The hospital uses thermal wheels throughout the building to

capture and harness heat being expelled through its high-tech

heating and ventilation system. The recovery system also preheats

cold, fresh air drawn into the building to reduce the burden on its

overall HVAC system.

The expansive roof of the hospital is covered with a white

membrane, which is designed to reflect heat from the sun, keeping

the building cooler during warmer months and lowering air-

conditioning costs.

Every patient room and most treatment areas in the facility are

equipped with high-efficiency thermal windows. Not only do the

windows capture natural light throughout the building to enhance

the atmosphere for patients and staff, but also they help cut down

electric lighting usage during daylight hours.

REDUCED WATER USAGEWhile the hospital features an unprecedented 1,400 hand-

washing sinks to help curb the spread of infections, that doesn’t

mean the hospital is using more water, says Kuzmenko.

The high-efficiency, low-flow plumbing fixtures installed

throughout the building are expected to help the hospital decrease its

water usage by 20 per cent. Contributing to the water savings, the

NHS also does not have irrigation systems for the outdoor gardens

and landscaping.

“Energy costs and utility costs are only going to go up,”

Kuzmenko says. “While the initial cost of some of these green

initiatives is significant, the long-term savings they generate through

reduced energy and utility consumption will save us significant

money over the life of the building.”

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Helping the hospital achieve LEED certification was the

emphasis placed on green building practices during its nearly three

years of construction. The building was constructed with 15 per cent

recycled materials and at least 20 per cent of the materials were

manufactured regionally — defined under LEED as within 800

kilometres for materials transported by truck and 2,400 kilometres if

transported by rail or water.

“It’s not just about what you can do long-term to benefit the

environment. There’s a lot you can do straight out of the starting

blocks,” Kuzmenko says.3

Caroline Bourque Wiley is manager of communications for the NiagaraHealth System, Ontario’s largest multi-site hospital amalgamationcomprised of six sites serving 434,000 residents across the 12 municipalitiesmaking up the Regional Municipality of Niagara.


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You want to send your kids off in the morning with a lunchbox of healthy food. Problem is, sometimes when you open their lunchbox after school, half the food is right where you left it – untouched! Now you’re not sure whether your children have the right nutrition to carry them through the school day.

Sound familiar?

It’s no secret that when it comes to food, kids can be tough to please. So when it comes to their lunch, how do you make sure they’ll eat it, especially all that “good-for-you” stuff?

Here are a few handy tips to make healthy school lunches your kids will actually want to eat!

Involving your kids in planning and making school lunches is a great way to help them build their own healthy eating habits. Plus, if they help make it, they’ll be more likely to eat it!

1. On the weekend, plan out weekday lunches with your kids. Include at least 3 of the 4 food groups.

2. Get a head start. Cut up extra veggies and fruit, or make hard-boiled eggs.

3. Cook extra food – dinner leftovers make a quick and easy lunch.

4. Keep it simple: Mix and match healthier foods from each food group.

5. Prep as much as you can the night before. Then simply pack a lunch in the morning and off they go.

Five Ways to Make School Lunches Easier

Keeping your kitchen stocked with healthy grab-and-go foods from the four food groups can help you whip up a quick, healthy lunch in no time!

• Whole grain wrap or pita pockets + chicken or hummus + veggies

• Layers of fruit + yogurt + whole grain cereal

• Vegetable soup + whole grain bun + milk

• Cheese cubes + whole grain crackers + veggie sticks

• Whole grain pasta and sauce + veggies + yogurt dip

• Cheese + whole grain English muffi n + apple slices

When it comes to healthy eating, a little planning goes a long way!

Lunch Ideas Your Kids Will Love

For more tips on healthy eating, visit HealthyCanadians.gc.ca/EatWell

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Discover Nature’s Healthiest Breakfast Superfoods

By Renita Rietz

Despite all of the nutritional guidance circulating in the mainstream, people still seem

to be most challenged when it comes to the proverbial ‘most important meal of the day’

breakfast. It is all too common for most to grab a whole wheat bagel and a coffee or an

organic fruit salad sprinkled with granola on top. There is the paleo camp with 3 egg whites

and guacamole and the traditional camp with oatmeal with flax seeds and perhaps a dash of

maple syrup.

Even with the best of intentions most are simply not making ideal choices. Your

physiological and metabolic processes are directly influenced throughout all of your

morning activities based on these critical food choices. While the whole wheat bagel may

provide marginally higher fibre content than a white bagel, gluten is an ever increasing

problem for many with a host of symptoms and consequences. A fruit salad with granola is

often too sweet and made with high glycemic fruits such as pineapple and grapes accented

with more carbohydrate, highly processed granola that is often coated in cane sugar or high

fructose corn syrup. Guacamole is a wonderful choice, but egg whites are not ideal. If eggs

are consumed, they are nutritionally better on the softer side; so, that the protein does not get

denatured and contrary to popular warnings on cholesterol issues, should be consumed with

the yolk to maintain a higher net nitrogen utilization. Oatmeal although it is often touted as

a healthy food may not be the best choice for certain people. Even if it is labeled gluten free,

oatmeal does contain a compound known as avenin, a glutinous protein very similar to the

gliadin in wheat. A small percentage of people will react with sensitivity and or an allergy.

Sprouted buckwheat or sprouted quinoa are incredibly nourishing as porridge or as oat

alternatives with higher protein to carbohydrate ratios and enhanced digestibility due to the

germination process. With a tablespoon of coconut oil for healthy fat, a splash of homemade

almond milk, a dash of cinnamon and a tablespoon of sprouted chia powder for additional

fibre and omega-3, this is a powerful breakfast.

One of the most common breakfast choices is cereal. Most cereals are grain based and

laden with sugar. There are healthier alternatives however beginning to appear like sprouted

superfood breakfast cereals containing goji berries, golden berries, acai, maqui, coconut,

sprouted chia, sprouted flax, sprouted quinoa and other more nutritious ingredients. These

cereals are satisfying and nourishing, high fibre, high protein, omega-3 rich with just enough

sweetness provided from super fruits. Add a cup of homemade almond milk and a teaspoon

of yacon syrup if you prefer a slightly sweeter taste and fuel yourself with the very best

superfood breakfast for optimal blood sugar balance, mood, performance, stamina and

focus.3 Renita Rietz is a health and nutrition writer. E-mail: [email protected]

SUPERFOOD PORRIDGEThis is a comforting morning

breakfast loaded with great

superfoods. Add cacao powder for a

chocolate version or spices such as

cinnamon, nutmeg and cardamom.

Almond milk can be replaced with

hemp milk or homemade cashew milk.

Ingredients

1 cup of almond milk

¼ cup of Organic Traditions Ultimate Sprouted Superfood Cereal2 tsp. of Organic Traditions Raw Coconut oilA dash of cinnamon

Variation

1 tbsp. of Organic Traditions Cacaopowder

Preparation

Gently warm the almond milk to

the desired temperature. Do not bring

the almond milk to a boil. Mix in the

cereal and coconut oil. Serve with a

dash of cinnamon to taste. Enjoy.

BEST BREAKFASTS

Begin Your Day With Nature’s

Healthiest Superfoods

healthy directions ontario, oct/nov 2013

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